WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 45 seconds Single-unders

Station 2 – 5/side Tall Kneeling Kettlebell Strict Press

Station 3 – 5 Muscle Cleans + 5 Front Squats

Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up.

1b) 14:00 – 34:00 – Every 4:00 x 5 sets:

0:00 – 1:00 – 100 Double-unders

1:15 – 1 Squat Clean

1:30 – 1 Squat Clean

1:45 – 1 Squat Clean

2:00 – 1 Squat Clean

2:15 – 1 Squat Clean

2:30 – 1 Squat Clean

This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform the prescribed Double-unders in the minute (if you’re not proficient with the movement than scale to max reps, there is no option to work longer than a minute), then perform 1 Squat Clean at the designated time, i.e. every 15 seconds, for 6 sets. We have prescribed loading, adjust that up or down as deemed fit, but the goal of this piece is to increase loading each set.

Loading for each set is the following 185/135 > 205/145 > 225/155 > 245/165 > 275/185

1c) 38:00 – 45:00 – AQAP:

20 Handstand Push-ups

30 Dumbbell Power Cleans 50/35

20 Handstand Push-ups

30 Dumbbell Push Press 50/35

Scale as needed. Handstand Push-ups are anyway, anyhow.

Accesory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 10 x 1000m @ Moderately Hard Pace – 2 minutes Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. For B work for a tough pace, but something you feel you can maintain for all 10 sets.

3) Gymnastics Conditioning – AQAP:

A – 3 rounds of – 50ft Handstand Walk + 10 Strict Handstand Push-ups

B – 3 rounds of – 50ft Handstand Walk + 10 Strict Ring Dips

Rest between A and B however long it took you to complete A. Scale as needed.

4) Gymnastics – Rower Pike-ups w/Pause: 5 sets of 15

Rest 90-120 seconds between sets. Hold the top position for 1-2 seconds each rep.

5) Weightlifting – Bench Press – Every 2:00 x 9 sets:

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

You choose the grip width.

6) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 90-120 seconds between sets.

7) Accessory – Glute Ham Raise: 5 sets of 8

Rest 90-120 seconds between sets. Add assistance/load as deemed fit.

8) Accessory – Behind the Neck Bamboo Bar Strict Press: 5 sets of 5

Rest 90-120 seconds between sets. Load as deemed fit.

9) Accessory – Banded Tricep Press Down: 100 reps

Use a band tension that allows 30-40 reps to start.

10) Pre-Hab:

A) 3 sets of –  10 Tall Kneeling Landmine Press + 10 Pallof Press

B) 3 sets of – 10 Single Arm Kettlebell Bench Press + 30 seconds Plank Hold + Single Arm Ball Toss To Wall

For quality, not time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE